We have all heard the stoptober campaign the last couple of years so what are you going to give up for October? As always I will be leading by example and the 2 changes I will be making for October are firstly to drink more water at the weekends and secondly to make sure I am getting enough sleep each night (something we speak about in class regularly)
What changes are you going to make? It's a brand new month, time to set some brand new goals.
What a beautiful day it was yesterday, it was lovely to still have the washing blowing on the line and getting out there clearing the garden ready to put the bulbs in.What a difference today, Today is a more chilled day in my house, dinner cooking away nicely waiting for my visitors. Alice doing her homework , I've planned all our menus for the week and shopped accordingly.
Cannot believe we will be in October on Tuesday,so much planned for the next few months.This is actually my favourite time of the year with Halloween ,bonfire night and the beautiful colours around in my garden right now.
Our Christmas party is booked , I have the menus in class so please choose your meal choices if you haven't already.
Meal choices and payment need to be made 6 weeks before which is 18th October so please start bringing in your balance into class the next couple of weeks.
Our Theatre trip is booked and looking forward to that very much, I will also be collecting the final payment in during October.
Our Countdown to Christmas challenge starts soon which is exciting and gives us something to focus on.
As always we are having a pink week in class in a couple of weeks time, as you know October is breast cancer awareness month and to raise awareness of this we have a wear it pink week in class, anything you like from a hair slide to coming in your pink Pyjamas! Just ask for a donation to put in the pot. This will be week commencing Monday 28th October, put it in your diary now.
Oh and I nearly forgot, it is red pen week this week! Loving a brand new month to set some new goals!
Hope you all filled out your food diaries last week!
If you have not been coming to class then you are seriously missing out, great week to come back and get back into the routine of it once again.
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Christmas Party Saturday 30th November
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I have just had an email from the Cathedral lodge to ask all money to be paid and all menu choices in 6 weeks before our Party. I will be bringing in menus next week and collecting balances by Friday 18th October at the very latest .
Just realised that it is only 9 weeks until our party!!! Note to myself pull your finger out Lis!
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Weight losses and achievement
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The weight losses are getting better as we are moving away from the summer and I have high hopes for this week too with all those food diaries given out last week! As a club we lost 77lbs which works out to be 5 and a half stone, well done everybody let's beat that for next week.
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5 simple fixes for bad eating habits
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From beating nightime snacking to cutting back on fast food, here are some easy tactics to curb bad habits
Bad habit: Night noshing
Do you eat relatively well during the day, only to ruin your efforts at night ? Some people indulge in habitual snacking late in the evenings, Indulging in leftovers or favourite foods often occurs out of boredom or loneliness, or as a means of de-stressing after a long day,Noshing at night frequently happens alone in front of the TV or once the children are in bed-and often during times when others are not around to see how much you are eating.”
Simple fix: Stock up on healthy snacks. Keep healthier snacking options available for times you get that urge to snack in the evening,. It’s better to overindulge in fresh fruit or yogurt once in a while, when a sweet craving hits, versus having chocolate cake and ice cream. Or why not try the 12 hour fast? Do not eat for 12 hours after your evening meal, all evening snacks are out the window then!
Bad habit: Eating on the run
Most of us have caught ourselves walking and eating, or stuffing down a meal to get to our next commitment on time.Eating on the run often leads to eating too quickly for your hunger and satisfaction signals to keep up, What’s too fast? It means taking less than 20 minutes to eat a meal.
Simple fix: Sit down (eating in the car while driving doesn’t count) and slow down. “If you eat in a hurry and rely on your hunger signals to know when you’ve had enough, you have to overeat to feel satisfied, And then 30 to 60 minutes later, if you are paying attention, you may realize you are stuffed, So stop walking and munching, and make time to savour your meals.
Bad habit: Opting for quick, big meals
You’re hungry, you’re busy and you’re surrounded by fast, supersized convenience meals. Quick meals are part of our high-speed culture right now, It’s easy to go overboard and eat more than you actually need.
Simple fix: Go for smaller portions. You don’t need to gain weight by accidentally overeating when you are short on time. People who prevent weight gain when eating quickly do so by picking a smaller-than-usual portion, How small? About 15 to 25 percent smaller than what you eat on average. Although you may not feel satisfied right away, satisfaction does settle in about 30 minutes later,. Our energy needs vary from day to day, so when you are in a hurry, assume you are in a ‘lowest energy needs’ day to prevent accidental overeating.If you’re eating out, choose smaller or even kid-sized menu items.
Bad habit: Late-afternoon snack attacks
Busy people often muscle through the day, grabbing food on the go while running errands, or skipping meals in favour of spending extra time in the office, This haphazard style of eating can leave you beyond hungry by the time you reach home, and primed to raid the fridge before dinner.
Simple fix: Eat meals. Strive to eat balanced meals at regular intervals in your day. If you consistently fuel your body with nutritious and tasty whole-foods, you will be less likely to come home famished and raid the cupboard. Having a healthy lunch and mid-afternoon snack of a fruit or a handful of nuts, can help to hold you over until dinner,.
Bad habit: Comfort eating
You’ve had a bad day at the office so you’re drowning your sorrow in a giant bowl of crisps. With a beer or glass of wine. So often we reach for a sugary or salty treat to soothe a bad mood or reward ourselves for a difficult day,
Simple fix: Connect with a friend. nstead of giving in to the urge to eat for comfort, come up with alternative ways to decompress from the demands of your day ,giving someone a call, or going on Facebook to connect with others. These types of distractions can successfully stifle your impulse to snack. Remember that cravings generally pass in 10 minutes, so if you can busy yourself with another activity during this time, you are less likely to overdo it,.
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This traditional northern ginger cake recipe has no butter to keep the fat and calories low but adding seasonal autumn pumpkin keeps it moist and flavoursome.
Brown sugar, black treacle and cinnamon bake down to a sticky dark sponge cake.
Delicious served in squares or drizzled with low fat custard. 86 calories and 5% fat.
Ingredients
* 2 tbsps diced cooked pumpkin
* 50g dark brown sugar
* 2 tbsps black treacle
* 100g Flora Lighter than Light margarine
* 2 eggs
* 100g semolina
* 1 tsp ground ginger
* 1 tsp ground cinnamon
* 2 tsps baking powder
Cooking Instructions
1. Preheat the oven to 150*C, 300*F, Gas Mark 2. Cook the diced pumpkin in a pan of boiling water until soft, drain and set aside.
2. Mix together all the main ingredients in a bowl using an electric whisk. Using a metal spoon fold in the pumpkin into the mixture.
3. Lightly grease and line a 20cm square mould or tin and pour in the mixture. Bake in the centre of a preheated oven for 35 minutes until firm to the touch. Remove from the oven and allow to cool in the tin.
4. Cut into squares and serve warm dusted with icing sugar.
Tips
Serve this light cake as a pudding drizzled with low-fat custard. |
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Enjoy the rest of the weekend.
See you in class.
Love Lisa
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